Description
This Mediterranean Lentil Soup is a hearty and wholesome dish packed with tender lentils, fresh vegetables, and aromatic herbs. Perfect for a comforting meal, this soup combines nutritious ingredients and Mediterranean flavors to deliver a satisfying and healthy option that’s easy to prepare and perfect for any season.
Ingredients
Scale
Vegetables and Herbs
- 1 yellow onion, diced
- 3 large carrots, chopped
- 3 celery stalks, chopped
- 3 cloves garlic, minced
- 1 bay leaf
- 1 cup baby spinach
Spices
- 1/2 teaspoon cumin
- 1/2 teaspoon dried thyme
Other Ingredients
- 2 tablespoons olive oil
- 6 cups vegetable broth
- 1 cup brown lentils, rinsed
- 1 lb red potatoes, chopped into 1-inch pieces
Instructions
- Sauté Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, chopped carrots, and celery. Sauté these vegetables for 10-12 minutes, stirring frequently until they are softened and fragrant.
- Add Garlic and Spices: Stir in the minced garlic and cumin. Continue cooking for 1 minute to release their flavors, being careful not to burn the garlic.
- Add Remaining Ingredients: Add the bay leaf, dried thyme, vegetable broth, rinsed brown lentils, and chopped red potatoes to the pot. Bring the mixture to a boil, then reduce the heat to a simmer.
- Simmer the Soup: Let the soup simmer for approximately 35-40 minutes until the lentils and potatoes are tender and cooked through.
- Add Spinach and Finish: Stir in the baby spinach during the last few minutes of cooking to allow it to wilt gently. Remove the bay leaf before serving.
Notes
- You can substitute red lentils for brown lentils for a softer texture and shorter cooking time.
- Adjust the seasoning with salt and pepper to taste towards the end of cooking.
- For added protein, consider topping with a dollop of Greek yogurt or sprinkling with feta cheese.
- This soup freezes well; store in airtight containers for up to 3 months.
- If you prefer a creamier soup, blend a portion of it before adding spinach.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 4g
- Sodium: 480mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg
